After eating baaasically just coffee, cookies and ice cream today at work, and pretty poorly the rest of the week, too, it's time for a lot of veg at @planetorganic and a much-needed food shopping trip.
THE BATTLE OF THE POTATOES 🥔🍠
Which would you choose?
Ever wonder why sweet potatoes are deemed "healthier" than regular potatoes? 🤔Find out why they both deserve a place in our daily nutrition 🙂
🔸GLYCEMIC INDEX & LOAD: When comparing the GI & GL of the two, white potatoes are higher, which means they digest quickly and can send insulin levels skyrocketing. 🚀 -
(GI is a measure of how quickly a food converts to glucose.
GL is a measure of how much a food converts to glucose.) -
This is one of the main reasons why we are told to avoid food high in GI such as white potatoes. However GI & GL shouldn't be the deciding factor when judging the “healthiness” of the two, because:
1⃣GI changes with food type (floury vs. waxy potatoes).
2⃣GI changes when other foods are introduced. (We usually eat both potatoes & sweet potatoes as part of meals.)
3⃣GI changes with food preparation.
🔸SUGAR: Naturally, sweet potatoes have 7 x the sugar content of regular potatoes.
🔸VITAMINS & MINERALS: In general, both are roughly similar in their vitamin and mineral content. Sweet potatoes are richer in Vitamin A & Beta-carotene, aiding growth and repair of the body’s tissues, muscles. 🏋🏼 While potatoes contain more than 3x the folate and have more potassium, which is important for postworkout recovery! 💪🏻
🔺In conclusion, it's a TIE! Overall, they're pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. Both white and sweet potatoes, when eaten as part of a balanced and intentional diet, provide an amazing variety of nutrients while keeping us full and energized. 🔋
I personally like sweet potatoes because it often satisfies my sugar cravings, especially when they're baked with peanut butter/almond butter on top 🤤
Fresh Fruit vs. Dried Fruit
Do you prefer fresh or dried fruit?
I created this picture to show just how calorie, sugar and nutrient dense dried fruit is in comparison to it's fresh version.
If your goal is to lose weight, a serving of fresh fruit offers more volume and contains more water than dried fruit, which will help you to feel full sooner and longer.
The main difference between fresh fruit and dried fruit is the calorie and sugar content. Since dried fruit loses water [and therefore volume] during the drying process, its nutrient, calorie and sugar content becomes more concentrated when dried.
When you eat a handful of dried fruit you are consuming more calories than you would if you ate that same amount of fresh fruit. Therefore, when it comes to dried fruit, it may be worth being mindful about portion sizes in order to help make progress towards you goals.
P.S. 🌝This is not 7 calories vs 7 calories as nobody eats just 1 strawberry. I can easily eat 30 dried strawberries as they are just like raisins ..and that is 200+ calories!!!!
Yessss any choice is super healthy 💯 this post is more regarding macro nutrient and calorie differences.. not overall health differences!
✨Credit @caloriefixes ✨